How to start strength training

By women, for women: an introduction to lifting that goes beyond sets and reps. Are you ready to be transformed?

When we began defining how to talk about strength training, one thing became immediately clear: most guidance assumes a level of familiarity that most women simply do not have.

The gym remains, for many women, an environment learned through exposure rather than designed with us in mind. Even experienced lifters can feel intimidated—the friction of unfamiliar equipment, the subtle hesitation around taking up space, or trying to find composure under harsh lighting and ill-fitting gear. Plus, everyone else always looks like they know what they’re doing… right?

We put our flag in the ground with a story that nurtures. It’s pre-reading material for beginners—but equally relevant to women who have been in the gym for years. After all, we don’t always realize the weight of small intentions—to move more, to commit to something new—and suddenly, we find ourselves years into a practice without ever having read a manual.

This story, reported by journalists Jessica Salter and Grace Cook, with guidance from former professional athlete Dany Garcia, aims to be just that.

Let’s begin.

Image rights courtesy Danimás; Nick Fancher/Death to Stock

HOW TO START STRENGTH TRAINING

For women who want to start strength training to build muscle or to get strong, there is no shortage of ‘manuals’ online. From TikTok and YouTube, we are bombarded with information about the benefits of weightlifting. The hashtag #strengthtraining has more than 17 million posts on Instagram alone. This content creates buzz but lacks essential guidance. For starters, it assumes a level of knowledge and comfort within the training space that we know most beginners do not have.

The Danimás guide to strength training for beginners is different. We know that women like a strategy. We know that women do our pre-read homework. We know that knowledge is power—and power counts for everything when you’re stepping into a new space for the very first time. We’re here to have the need-to-know conversations. This is an introduction to weightlifting that’s been created by women, for women. We’re here to set you up for success.

THE WHY

When a woman discovers her strength through weightlifting, a transformative shift happens in her life. Strength training is the key to not just being stronger, but living longer. Weightlifting boosts our memory and brain function; it’s proven to have positive effects on our hormones during peri-menopause and post-menopause. You can feel sexier in your 50s and 60s than you did in your 30s; you can discover confidence, and a butt you didn’t know you could have. “Resistance training is going to make your life golden,” says Dany Garcia, founder of Danimás and a former professional athlete.

This guide to strength training is truly catered to your needs as a newbie. We understand you, your mindset, and how significant this moment is. Here’s everything that you need to know before you start training.

FIRST, CREATE THE SPACE

Before you even enter the gym, acknowledge that strength training will alter your life and your schedule. We need you to know that when you start weight lifting, you will need to stop doing something else to make space for it in your life. Women are accustomed to adding to our personal loads without subtracting anything, but that’s not going to work here.

Let’s use your closet as a metaphor. If you were to buy yourself a whole new wardrobe, you’d need to remove items from your existing closet to make room for the new clothes. Otherwise, your garment rail would buckle under the pressure. Your calendar and your body are no different. Give yourself the permission to be realistic so you can fully embrace the process.

IT’S HARD

Training is exhilarating, but it is also unquestionably fatiguing on your body and your energy levels. No one really acknowledges this, but training as a non-professional athlete is more challenging than training as an athlete, because athletes are supported by entire teams of people who are on hand to provide care and advice. Women’s hormones make it harder still. Know that you’re not doing it wrong. No one finds this easy. You will adapt, but you will be tired, especially at first. That’s okay. Training is hard.

YOU HAVE TO EAT MORE

Revisit our stories about why you should never skip breakfast and how to fuel your workouts. Also, make sure to stay hydrated, hit your protein goals (try adding a shake a day for starters), and take creatine, which aids recovery and muscle growth.

A pre-workout drink mix will give you a boost when taken 30-60 minutes before you train. Designed to increase your athletic performance, it enhances energy and improves focus. It also includes amino acids, which increase blood flow to deliver nutrients to your muscles, and beta-alanine, which delays the onset of physical fatigue.

OK, we’ve covered some essential post-it notes. Now, let’s talk about the gym.

SHOULD YOU HIRE A PERSONAL TRAINER?

Try to get clear on this before you do anything, as the answer will change the entire trajectory of your training. If you hire a trainer, they’ll programme your workouts, set you up in the gym, ensure your form is correct and keep tabs on your progress.

If you have the means, Danimás encourages you to hire a personal trainer. Dave Rienzi, a strength and hypertrophy coach, advises you to choose a trainer with “an education, experience, and who practices what they preach.” Credentials to look out for include a college degree in Kinesiology or exercise science, plus certifications such as NSCA, ACSM, and NASM, he says.

The gold standard would be finding a coach who is a woman or who has expertise in training women. Women are not small men, and your trainer must understand how women’s bodies respond to training. “It’s especially relevant when it comes to the hormonal changes women experience,” says Rienzi.

If you are going to hire a trainer, you can skip the following two sections and go straight to the GYM OUTFIT section.

IF YOU DON’T GET A TRAINER, DO GET A TRAINING PROGRAM

Not everyone has the financial means to hire a trainer, while others might prefer to test the waters and fly solo. Rather than DIY-ing each session, we recommend using a training program, which could be delivered via an app.

Programs will ensure you get the most out of each workout. It will build confidence by empowering you to go into the gym each time with a plan, preventing that feeling of uncertainty that comes from not knowing what to do in a new environment. Set yourself up for success by taking the guesswork out of each session.

Books can also be a valuable resource for your self-guided journey. We recommend reading Lift by Danimás contributor Anne Marie Chaker—it has a section on building your own routine, which is helpful for beginners.

YOUR FIRST WORKOUT IS NOT A WORKOUT

We get it. You’ve committed. You’ve bought a membership, you’ve found your program, and you’re in the gym. The inclination to actually do a workout is instinctive. Don’t. Launching straight into a workout without doing your homework is like going to an exam and writing a literature essay without having read the novel beforehand. Right now, you have the luxury of time to learn the ropes truly. Don’t rush through your early sessions to short-change yourself later.

Your first workout is learning the equipment. Spend time getting acquainted with the gym’s layout—better still, book a tour with one of the trainers. They’ll show you where the stretching area is; you can ask questions about the best spots for your free weights workout. They’ll teach you how to use the machines and can give guidance on how to flow your workout based on the machine geography. Record a video on your phone so that you can play it back later.

This sense of place can help you mentally visualize each workout and prevent that feeling of walking around, not knowing where to start. If you need to test out a few mat placements, try doing some foam rolling instead of a workout. You’ll soon find the spot you feel calmest. Set yourself up to win by allowing yourself the time to be comfortable.

A GYM OUTFIT IS IMPORTANT

Feeling self-assured is a positive side effect of feeling good in oneself. That’s why a great gym outfit is essential. It might not be something a personal trainer regularly prescribes, but we promise you, finding gear that fits well and that you want to wear is a boost that gets you in the headspace to start training. Look good, feel good, perform your best.

Your gym wardrobe needs to work hard for you. Invest in a quality, medium-support sports bra that fits, feels comfortable, and gives you a full range of motion. On arm days, wear tops that show your biceps, triceps, and shoulders; on back days, a racerback top or bra gives you visibility of your back muscles and lets you better check form and posture. Leg day requires bottoms that are secure at the waist and won’t ride up or down. Equally, ensure leggings or fitted shorts are opaque enough to pass the squat test before wearing them to the gym; try setting up a self-timer photo on your phone and squatting in front of it to check.

Leave your running shoes at home. For footwear, opt for flat-soled trainers rather than super springy ones, as they’re better for stability. You might find weightlifting gloves helpful for protecting your hands, enhancing your grip—and showing off your manicure. Other essentials include a hydration bottle, a small towel, your headphones, and, as a nice-to-have, a dedicated gym bag.

Next, you’ll want a great playlist to amp you up. May we suggest “Girl on Fire” by Alicia Keys to make sure you’re really feeling yourself. Alternatively, check out Danimás’ curated workout playlist on Spotify, filled with mood boosters.

WHY YOU SHOULD RECORD YOURSELF IN THE GYM

Filming isn’t reserved for Instagram influencers. Recording yourself while training might feel awkward at first, but it empowers you by letting you perfect your form and technique and track your progress. This homework will change your life. We repeat—a gym fit is important. You’ll want to feel encouraged when you rewatch your videos, and feeling great in your gear can help.

Filming is beneficial for beginners, especially if you aren’t working out with a trainer who can correct your form in real time. If you feel self-conscious about recording, do it discreetly by balancing your phone against your water bottle. For something a little slicker, there are lots of magnetic phone holders online that let you stick your phone to gym equipment, press record, and forget it’s there.

Image rights courtesy Danimás; Eduardo Ramos/Unsplash

DON’T NEGOTIATE YOUR WARM-UPS AND COOL DOWNS

Properly preparing your body with a warm-up and a cool-down is essential for weightlifting. It might be tempting for the time-poor to shave vital minutes by skipping these segments, but it pays off in ample recovery. Have discipline to stay a few more minutes on either side of your workout to prepare and protect your body properly.

Need an easy routine to remember? The Danimás warm-up is designed as your go-to for every session.

“A cool down gradually brings your heart rate back to normal and brings fresh blood into the muscle to flush out lactic acid,” says Lindsay. She recommends a few minutes of easy cardio, like walking. Then, use the foam roller, which a controlled study found “substantially” eased muscle soreness.

LEARN PROPER WEIGHT TRAINING FORM

Check that your feet are planted and stable; that your knees track in line with your toes, rather than collapsing in. Keep the spine neutral; keep shoulders away from the ears; keep the core gently braced, mimicking the feeling before a cough.

Olympian speed skater Sarah Lindsay, the founder of Club Roar, an online personal training platform with three physical locations, recommends watching form videos on YouTube to supplement your research. “You can watch videos of the exercises, and practice them at home without holding any weights so you can get used to the mechanics of the movement,” she says.

Give yourself the grace to take this slowly and learn as you go. “If you have 30 minutes and you’ve never worked out before, spend time working on form and practice only two exercises,” advises Garcia. “Record your form, and check it in between sets.” The purpose is to duplicate what a trainer would give you and ensure you can tweak your posture and position as you go to perfect it.

KEY TRAINING TERMS TO KNOW

Weight training has its own language, and becoming versed now will empower you and amplify your learning moving forward.

Phrases you might regularly come across include ‘time under tension’, ‘two-second hold’, ‘eccentric’, ‘concentric’, and ‘reps and sets’. Here’s what they mean.

Eccentric. This is the descend motion. An example: a bicep curl. With an eccentric curl, the tension and focus should be moving the forearm down, as opposed to curling up. Start by holding dumbbells at the shoulders, and slowly lower over 3-5 seconds, with a 1-second concentric contraction to return to the starting position.

Concentric. This is the ascent motion. As above, in reverse.

Time under tension (TUT). This technique measures how long a muscle is under strain during a set, typically 30-70 seconds. It focuses on the duration of muscle fatigue rather than on the number of completed reps. A TUT rep might look like: a 3-second lowering phase, a 1-second pause, and a 1-second lift.

Two-second hold. This is an isometric technique in which you pause for 2 seconds at the point of lift or tension. It works by making your muscles work harder to maintain the position. A two-second hold could look like a 2-2-2 push-up. This involves 2 seconds to descend (eccentric), a 2-second hold at the bottom, and 2 seconds to push up (concentric).

For reps and sets, see below.

HOW MANY REPS AND SETS SHOULD I DO?

Sets and reps are the Holy Grail of training. Your program will dictate this, but as a rough guide, start with two to three sets of eight repetitions (reps), then build up to 12 reps.

To break it down, this means:

3 sets—completing the move three separate times with a rest in between sets. Rests are typically 2-3 minutes.

8-12 reps—completing the exercise 8-12 consecutive times without stopping. If it’s a single-arm/leg movement, complete the specified reps and sets on each side.

LEARN HOW TO BREATHE PROPERLY WHEN LIFTING WEIGHTS

Now, we know what you’re thinking: Breathing is automatic. But for workouts like Pilates and strength training, learning a proper breath pattern is essential. Inhale during the lowering (eccentric) phase of a movement, and exhale deep into your belly during the lifting (concentric) phase. Practice makes perfect.

HOW OFTEN SHOULD I WEIGHT TRAIN?

For most beginners, two to three full‑body sessions per week is plenty to see progress, especially in the first three to six months, according to Dr Estima.

HOW DO I PROGRESS MY WEIGHT TRAINING?

Think of progressive overloading as upping the ante a little every week. Basically, you’re “gradually asking your body to do more so it has a reason to adapt,” says Dr Stephanie Estima, a certified chiropractor who now specializes in women’s hormone health. That could be more reps and sets, or more weight. The time to do it? When your exercise feels too easy–but not before your form is solid.

She counsels: When 3 x 8 reps feels like a 6-7/10 effort, work up to 3 ×10-12 reps. When you can hit the top of your rep range for two sessions in a row with good form, and it still feels like a 7/10 effort, you can then add a small amount of weight—say 1kg onto a 20kg squat.

DON’T NEGLECT YOUR REST AND RECOVERY.

All trainers emphasize the importance of R&R. “You don’t get stronger while you’re lifting, you get stronger when you recover from lifting,” says Dr Estima. Most evidence-based guidelines suggest training each major muscle group two to three times per week, with one to two days dedicated to rest.

As you train, you create tiny amounts of stress and micro‑damage in the muscles and connective tissue. “Your body then uses the next 48-72 hours to repair and rebuild that tissue, which is slightly stronger than before.”

Many type-A women struggle with the concept of rest. To that, Dr Estima advises “lower intensity, lower stress, so your body can cash the check written by your last workout.”

She’s right: We should be treating our weightlifting journey as seriously as our finances. Each session is an investment in your future. Welcome to your new bank of wealth.